Egg vs. Bean Sprouts
Nutrition comparison of Egg and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and bean sprouts:
- Bean sprout has 66.9 times less saturated fat than egg.
- Bean sprout has signficantly more dietary fiber than egg.
- Bean sprout is a great source of Vitamin C.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, bean sprout contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and bean sprout has 79% less calories than egg - bean sprout has 30 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to bean sprouts for protein. Egg has a macronutrient ratio of 36:2:62 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Bean Sprouts | |
|---|---|---|
| Protein | 36% | 33% |
| Carbohydrates | 2% | 63% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and egg contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Bean sprout has signficantly more dietary fiber than egg - bean sprout has 1.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Bean sprouts and egg contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 313% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Bean sprout has 66.9 times less saturated fat than egg - bean sprout has 0.05g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and bean sprouts are low in trans fat - egg has 0.04g of trans fat per 100 grams and bean sprout does not contain significant amounts.
cholesterol
Egg is high in cholesterol and bean sprout has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and bean sprout does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than egg - bean sprout has 13.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than bean sprout - egg has 82iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Vitamin E
Bean sprouts and egg contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Bean sprout has 109 times more Vitamin K than egg - bean sprout has 33ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, bean sprout contains more niacin. Both egg and bean sprouts contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.04 MG | 0.084 MG |
| Riboflavin | 0.457 MG | 0.124 MG |
| Niacin | 0.075 MG | 0.749 MG |
| Pantothenic acid | 1.533 MG | 0.38 MG |
| Vitamin B6 | 0.17 MG | 0.088 MG |
| Folate | 47 UG | 61 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 331% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 92% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Bean sprouts and egg contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Egg | Bean Sprouts | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 6 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than bean sprout per 100 grams.
| Egg | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.016 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than bean sprout per 100 grams.
| Egg | Bean Sprouts | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.042 G |
| Total | 1.577 G | 0.042 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Egg g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bean sprouts or egg contain more calories in 100 grams?Egg is high in calories and bean sprout has 80% less calories than egg - bean sprout has 30 calories in 100g and egg has 143 calories.
Is bean sprouts or egg better for protein?
Egg is a fantastic source of protein and it has 310% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and egg has 12.6g of protein.
Does bean sprouts or egg have more carbohydrates?
By weight, bean sprouts and egg contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.